Name: Playbook - Alice (Pineapplebrat) Bozinovski - W6/D1 Legs (Quads)
Uploaded: 2023-10-04T17:16:30.311Z
Duration: 45 min
Description: W6/D1 Legs (Quads)

Kaelyn Wojtylko

holy sh**! i prioritized rest between sets today and really felt connected with my muscles. dropped weight each set on leg extensions and wow that was a burner! felt a little weak but still did strong girl stuff today 🎉

Rebekah

Feeling the burn 🔥 added in some obliques after!

Hunter

Felt like my legs were 100lbs each after today’s workout

Kaylin

Hit a PR for leg extensions today 🥳 happy final challenge week!

Megan

Combination of compound movements and specific exercises to isolated quadriceps growth.

This is the ultimate mobility test! 
The goal is to keep your shoulders open, chest up, hinge at the hip, and break 90° angle bend at the knee, all while keeping your feet flat to the ground. 

This exercise will surely show you where you are lacking mobility-wise.

(For reference, I am lacking in my ankle mobility. My heels tend to raise from the ground at the bottom of the movement— I have very tight achilles tendons, so I work on that to improve my form)

Overhead Squat Warm Up

This movement will help open up your hips and get you warmed up.

Squat Hip Internal Rotation

This is a great test for ankle mobility. Keep your front foot as far from the wall as possible, while still keeping balance and getting your knee as close to the wall as possible. 
Try this exercise before each leg day, and each time try to move your foot further from the wall to notice progress.

Knee to Wall Lunge

Here I am using a bit of momentum to get into the positioning, but if possible, use as little motion as you can to activate the muscles. 
Start in a squat and sway forward and backward, activating the muscle near your shin— the tibialis anterior. You can also hold onto something for balance.

Tibialis Anterior Squat

Ankle and Hip Stretch

Lower body mobility warm up

- Start with a wide stance with your toes pointed out
- Lower the platform bending at the knees
- Keep your back on the pad
- Press through your heels to raise the platform

Wide stance leg press

- Start with your back foot on top of an elevated surface 
- Lower down pushing your hips back slightly 
- Lower until both legs are at about 90 degrees 
- Pause at the bottom for a few seconds 
- Push through your front leg to come back up 
- Work both sides

Bulgarian Split Squat with Pause*

A wider stance will target your glutes and hamstrings, while a closer stance will target your quads more.

DB Goblet Squat

- Keep your back on the pad
- Extend your legs engaging your quads
- Pause at the top and lower slowly

Leg extension

W6/D1 Legs (Quads)

Jose 

It was extreme but good! Definitely need to rest before class😅

Bryam

Beat my ass—except for the pulse set—it felt awkward so I skipped this one

Kyle

W1/D1 Legs (Quads)

Can you give som alternative exercises for people working out at home? So i dont have to be at a gym to do your workouts☺️

Lovisa

Amazing. Needed this to get my head back in the game.

Jordanna

W1/D2 Back/Biceps/Abs

Feeling incredible!  beyond stoked on how I’m looking - and how I feel. I’m excited to work out first thing in the morning, and enjoy how I feel after.

Kat Faser

Raiza

W1/D3 Legs (Hamstrings)

Spicy. The barbell press struggle is real lol

A little late to the summer challenge but I’m here 💪🏾

Tiana

great quick workout. i know i’ll feel it tomorrow

Clara

W1/D4 Shoulders/Abs

I had an issue with the squat from a kneel workout simply because I got some busted knees. So I instead opted out and did sets where I stood up on a box with the desired leg and when I cameback down, did the squat there. Is this working out the same location?

I’m going to feel this tomorrow for sure lol but it was good !

Maya

W1/D5 Legs (Glutes)

Feeling so confident seeing how my body has changed and the progression with weight / endurance.

Diandra

W1/D6 Chest/Triceps/Abs

Amna

W1/D7 Rest

Sammie

Erin Mullins

W2/D1 Legs (Quads)

Abigail

Really wish I would stop underestimating these workouts 😭

Katlyn Barnwell

W2/D2 Back/Biceps/Abs

Alli

W2/D3 Legs (Hamstrings)

W2/D4 Shoulders/Abs

been under the weather for the past week! so this leg workout definitely helped with getting back into the gym! I did add a little weight to the donkey kick backs, definitely felt them!

Alex

Marisa

Fantastic workout, my legs are definitely gonna feel like Jello for the next couple of days

John

W2/D5 Legs (Glutes)

I couldn’t even lift myself off the mat my arms are like noodles!!!

Elizabeth

It’s been a while since I done mountain climbers or jack knifes so it was a lot of fun getting them into my workout routine again!

W2/D6 Chest/Triceps/Abs

W2/D7 Rest

My legs where on fire with this one 😅🔥

Alexia

Killer because I decided to go on a run yesterday after my workout 🥴🤪

Kendall

W3/D1 Legs (Quads)

a great rotation - has me feeling great (I know I’ll be feeling sore tomorrow 😅)

Really nice all round pull workout. Being able to feel every muscle working in full!

Nicholas

W3/D2 Back/Biceps/Abs

Holy cow I can barely see 😳 my legs are gonna feel this later

W3/D3 Legs (Hamstrings)

I know I’m going to feel this tomorrow 😮‍💨

My left bicep feels so tight today, must have slept wrong. I crushed abs though!

W3/D4 Shoulders/Abs

Great quick glute workout but I’m gonna add it with the next to catch up and also I’ve been wanting to do a full body workout 💪🏼

I felt like this was a very quick workout, but I was kind of glad because I had to do the hyperextensions first and I must have came up too quickly and pulled something in my back 😅

Step ups are hard on my knees, as i have weak joints. So i just did regular bodyweight squats

W3/D5 Legs (Glutes)

Beyond excited!!! Half way threw the challenge!!!!!

W3/D6 Chest/Triceps/Abs

W3/D7 Rest

My legs were soooo shaky when I was done.

I’ve been adding a little run sesh after my workouts because I like it for my cardiovascular health butttt today I just did a walk because my legs were done 🥵

W4/D1 Legs (Quads)

Had to take a few days off for camping but I feel oddly strong and motivated today with that little break.  I’m so excited to see the end results of this challenge

W4/D2 Back/Biceps/Abs

Great workout but narrow foot placement for leg presses targets quads, so switched to wide/high leg and was feeling Bulgarian squats in mostly glutes so added seated leg curls

I’ve been out of the gym for a while, felt good to be back at it 💪🏻

W4/D3 Legs (Hamstrings)

this one had my shoulders and abs burning 🥵

W4/D4 Shoulders/Abs

Holly

W4/D5 Legs (Glutes)

Feeling so good after this one 💪🏼🙌🏼

W4/D6 Chest/Triceps/Abs

W4/D7 Rest

Andrea Servello

I’m so excited to see the end results.  I was worried about the break I had to take for the holiday weekend for camping but I’ve been really pushing myself and have even done extra depending the day and workouts listed

BURNER. missed last week bc of travel but getting back on it today was a lot better than i expected! 🤍

W5/D1 Legs (Quads)

this one really made me realize how weak my left arm is

W5/D2 Back/Biceps/Abs

felt weak today bc 🩸 but still got it done and felt good!!

Am I the only one who doesn’t really like squats? Still a fantastic workout!!

W5/D3 Legs (Hamstrings)

Would love some more ab workouts but it was a great shoulder day

would’ve loved to see more ab workouts that weren’t just bodyweight!

Haley

W5/D4 Shoulders/Abs

My glutes are burning! But in a good way!

felt SO good today! really connected with the glutes!

W5/D5 Legs (Glutes)

The heat plus the workout left me exhausted!  Time to go relax!

Hailey

I always struggled with tricep dips but luckily my gym a machine to help with an assisted version!

W5/D6 Chest/Triceps/Abs

W5/D7 Rest

Still trying to figure out the backwards bicep curls….

W6/D2 Back/Biceps/Abs

Jelly legs but i’m still bad at bulgarian squats

W6/D3 Legs (Hamstrings)

Really loved this - kicked my ass, but felt good.

Once again I have been humbled by cable exercises 😂😂

W6/D4 Shoulders/Abs

Was able to hit a PB on hip thrusts today!

W6/D5 Legs (Glutes)

Good workout! I do not like jack knives though 😂

Great workout to finish the challenge! 💪🏼

W6/D6 Chest/Triceps/Abs

challenge was so good! i let myself learn food balance during this challenge and noticed my body didn’t change much in size but def in muscle. my core, booty, back and triceps are much stronger/firmer! 🤘🏻💛

W6/D1 Legs (Quads)

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